4-Week Core and Posture Reset Program: Progression Cycle 6
A practical core, back and shoulder program for stronger posture, better movement control and sustainable training.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Core and Back
Core and Back muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Band Pallof Press
The Band Pallof Press is an anti-rotation core exercise that targets the obliques, transverse abdominis, and rectus abdominis. It also engages the shoulders, chest, and glutes to maintain stability. This exercise is performed using a resistance band and is excellent for improving core strength and stability.
Muscle focus
Step-by-step cues
- Attach a resistance band to a stable anchor point at chest height.
- Stand perpendicular to the anchor point with your feet shoulder-width apart.
- Hold the band with both hands, keeping your arms extended in front of your chest.
- Step away from the anchor point to create tension in the band.
- Engage your core and glutes to maintain a stable posture.
- Press the band straight out in front of you, keeping your arms parallel to the floor.
- Hold the extended position briefly while resisting rotation.
- Slowly return your hands to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Keep your shoulders down and back to avoid unnecessary strain.
- Maintain a slight bend in your knees for better stability.
- Focus on keeping your torso upright and avoid leaning towards the anchor point.
- Control your breathing by exhaling as you press out and inhaling as you return.
- Ensure that the resistance band is taut throughout the movement for optimal effectiveness.
- Start with lighter resistance and gradually increase as your core strength improves.
Muscle-up
The muscle-up is an advanced compound exercise that combines a pull-up with a dip, requiring significant upper body strength and coordination. It primarily targets the latissimus dorsi, biceps, triceps, pectorals, and core muscles. The exercise begins with a pull-up motion to get the chin above the bar, followed by a transition to a dip position to push the body above the bar.
Muscle focus
Step-by-step cues
- Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and initiate a pull-up by pulling your chest towards the bar.
- As your chest approaches the bar, lean slightly forward and begin transitioning your wrists over the bar.
- Push down on the bar to extend your arms fully, bringing your torso above the bar in a dip position.
- Reverse the movement by lowering yourself back to the starting hanging position in a controlled manner.
Technical tips
- Ensure your grip is firm and secure before starting the movement.
- Engage your core throughout to maintain stability and control.
- Use a slight kip or swing if necessary to help initiate the upward momentum.
- Focus on a smooth transition from the pull-up phase to the dip phase for efficiency.
- Practice negative muscle-ups by slowly lowering from the top position to build strength if you cannot perform a full muscle-up yet.
Band Lateral Raise
The Band Lateral Raise is an isolation exercise targeting the lateral deltoid muscles, which are part of the shoulder. It involves lifting the arms to the side against the resistance of a band, helping to build shoulder strength and stability.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, placing the middle of a resistance band under your feet.
- Hold one end of the band in each hand, arms at your sides with palms facing inward.
- Keep a slight bend in your elbows as you raise your arms to the sides until they are parallel to the floor.
- Pause briefly at the top of the movement, ensuring your shoulders are not shrugged.
- Slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the exercise to reduce joint strain.
- Focus on using your shoulder muscles rather than swinging your body for momentum.
- Keep your core engaged to maintain balance and support proper posture.
- Control the movement both on the way up and down to maximize muscle engagement.
- Start with a lighter resistance band if you are new to this exercise to ensure proper form.
Incline Bench Leg Raises
Incline Bench Leg Raises target the lower abdominal muscles by lifting the legs while lying on an incline bench. This exercise helps in strengthening the core and improving overall abdominal definition.
Muscle focus
Step-by-step cues
- Lie back on an incline bench with your head at the higher end and your legs extended off the lower end.
- Grip the sides of the bench for stability.
- Keep your legs straight and together, then lift them towards your chest by flexing at the hips.
- Raise your legs until they are perpendicular to your torso, or as high as you comfortably can.
- Slowly lower your legs back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your lower back remains in contact with the bench throughout the movement to prevent strain.
- Control the movement both when raising and lowering your legs to maximize muscle engagement.
- Exhale as you lift your legs and inhale as you lower them to maintain proper breathing rhythm.
- If you find it difficult to keep your legs straight, you can slightly bend your knees.
- Start with a moderate incline and adjust as needed to increase or decrease difficulty.
Bird Dog
The Bird Dog exercise is a core stability movement that targets the lower back, abdominals, and glutes. It enhances balance, coordination, and overall core strength by requiring simultaneous extension of opposite limbs while maintaining a neutral spine.
Muscle focus
Step-by-step cues
- Begin on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core to maintain a neutral spine throughout the movement.
- Simultaneously extend your right arm forward and left leg backward until they are parallel to the floor.
- Hold this position for a moment, ensuring your hips remain level and your back does not arch.
- Return to the starting position with control.
- Repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Focus on keeping your core engaged to prevent any sagging or arching of the lower back.
- Move slowly and with control to enhance stability and balance.
- Keep your gaze down to maintain a neutral neck position.
- Ensure that your hips remain square to the ground throughout the exercise.
- If you find it challenging to maintain balance, start by extending only one limb at a time.
Pike Push-Up Between Chairs
The Pike Push Up Between Chairs is an advanced bodyweight exercise targeting the shoulders, triceps, and upper chest. It involves elevating your hands and feet on chairs, creating a pike position to increase the range of motion and intensity. This exercise requires significant shoulder strength and stability.
Muscle focus
Step-by-step cues
- Place two sturdy chairs shoulder-width apart for your hands and one chair behind you for your feet.
- Position yourself in a pike position with your hands on the chairs and your feet elevated on the third chair.
- Ensure your body forms an inverted V shape with hips raised high.
- Lower your head towards the ground by bending your elbows, keeping them slightly flared out.
- Pause briefly when your head is close to the floor, then push through your palms to return to the starting position.
- Maintain a neutral neck position throughout the movement.
Technical tips
- Keep your core engaged to maintain balance and stability.
- Focus on controlled movements to maximize muscle engagement.
- Ensure the chairs are stable and won't slip during the exercise.
- If you're new to this exercise, start with lower elevation or perform regular pike push-ups on the floor.
- Breathe in as you lower down and exhale as you push back up.
- Keep your elbows slightly bent at the top of the movement to maintain tension in the muscles.
Tuesday
Walking and Mobility
Walk for 40 minutes and complete gentle chest-opening mobility.
Wednesday
Lower Body Support
Lower Body Support muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Figure 4 Stretch on Chair
The Figure 4 Stretch on Chair is a seated exercise designed to improve flexibility in the hips, glutes, and lower back. It is particularly beneficial for individuals who spend long hours sitting, as it helps alleviate tension and improve mobility in these areas.
Muscle focus
Step-by-step cues
- Sit upright on a sturdy chair with your feet flat on the floor, hip-width apart.
- Lift your right foot and place your right ankle on your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips until you feel a stretch in your right hip and glute.
- Hold the stretch for 20-30 seconds, breathing deeply and maintaining a relaxed posture.
- Return to the starting position and repeat on the opposite side.
Technical tips
- Ensure your back remains straight throughout the stretch to avoid unnecessary strain.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep, controlled breathing to enhance relaxation and effectiveness of the stretch.
- Perform this stretch regularly to improve flexibility and reduce tension from prolonged sitting.
Poliquin Step-Up
The Poliquin Step-Up is a lower body exercise that targets the quadriceps, glutes, and hamstrings. It is performed with a focus on controlled movement and balance, enhancing knee stability and strength. This exercise is named after Charles Poliquin, a renowned strength coach, and is particularly effective for athletes looking to improve their leg power and knee health.
Muscle focus
Step-by-step cues
- Stand facing a bench or step with your feet hip-width apart.
- Place one foot on the bench, ensuring your entire foot is flat and stable.
- Push through the heel of the foot on the bench to lift your body upward.
- Keep your torso upright and avoid leaning forward excessively.
- Bring the trailing leg up to tap the bench lightly without placing weight on it.
- Lower the trailing leg back to the ground in a controlled manner.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Ensure the bench or step is at a height where your knee is at or slightly below hip level when stepping up.
- Focus on pushing through the heel of the working leg to engage the glutes effectively.
- Maintain a neutral spine throughout the movement to prevent lower back strain.
- Control the descent to maximize muscle engagement and prevent injury.
- Start with body weight and progress to holding dumbbells as you become more comfortable with the exercise.
- Keep your core engaged to aid in balance and stability during the movement.
Knee Tuck Crunch
The Knee Tuck Crunch is a core exercise that targets the rectus abdominis and engages the lower abs, obliques, and hip flexors. It involves bringing your knees towards your chest while simultaneously lifting your upper body off the ground, enhancing core stability and strength.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms at your sides.
- Place your hands lightly behind your head for support, keeping elbows wide.
- Engage your core by drawing your belly button towards your spine.
- Simultaneously lift your knees towards your chest while curling your upper body off the ground.
- Hold the top position for a moment, squeezing your abs tightly.
- Slowly lower back to the starting position, keeping control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on controlled movements to maximize core engagement and avoid using momentum.
- Keep your lower back pressed against the mat to prevent strain and ensure proper form.
- Exhale as you crunch up and inhale as you return to the starting position.
- Avoid pulling on your neck with your hands; use them only for light support.
- If you feel tension in your neck, try to relax it and focus on using your core muscles.
- Start with fewer repetitions if you're new to this exercise and gradually increase as you build strength.
Standing Hip Abduction
Standing Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It helps improve hip stability and strength, which is essential for various athletic activities and daily movements.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart. You can hold onto a stable surface like a wall or chair for balance.
- Shift your weight onto your left leg, keeping it slightly bent.
- Lift your right leg out to the side as high as you can without tilting your torso. Keep your toes pointing forward.
- Pause at the top of the movement, then slowly lower your leg back to the starting position.
- Complete the desired number of repetitions, then switch to the other leg.
Technical tips
- Maintain a straight posture throughout the exercise to engage the correct muscles.
- Avoid leaning to the side when lifting your leg; focus on isolating the movement in the hip.
- Control the movement both when lifting and lowering your leg to maximize muscle engagement.
- Start with a small range of motion if you're new to this exercise, gradually increasing as you gain strength.
- Incorporate resistance bands around your ankles for added difficulty once you master the basic form.
Walking Cardio
Walking Cardio is a low-impact aerobic exercise that involves walking at a steady pace to improve cardiovascular health, endurance, and overall fitness. It can be performed on a treadmill or outdoors and is suitable for all fitness levels.
Muscle focus
Step-by-step cues
- Begin with a warm-up by walking at a slow pace for 5-10 minutes to prepare your muscles and joints.
- Adjust the treadmill to a comfortable speed or choose a flat, safe path if walking outdoors.
- Maintain an upright posture with your shoulders relaxed and your core engaged.
- Swing your arms naturally at your sides to help maintain balance and rhythm.
- Walk at a brisk pace that elevates your heart rate but still allows you to hold a conversation.
- Continue walking for 20-60 minutes depending on your fitness level and goals.
- Cool down by gradually slowing your pace for the last 5-10 minutes of your walk.
Technical tips
- Ensure you wear comfortable, supportive footwear to prevent injury.
- Keep hydrated by drinking water before, during, and after your walk.
- Incorporate intervals by alternating between faster and slower paces to increase intensity.
- Use a fitness tracker or pedometer to monitor your steps and progress over time.
- Focus on maintaining a consistent pace rather than speed to build endurance.
- Listen to music or podcasts to make the exercise more enjoyable and help pass the time.
- If walking outdoors, choose routes with varying terrain for added challenge.
Thursday
Recovery
Use relaxed breathing and 15 minutes of mobility.
Friday
Posture Strength
Posture Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Suspension Inverted Row
The Suspension Inverted Row is a bodyweight exercise that targets the upper back, shoulders, and biceps. It utilizes suspension straps to allow for a customizable angle of resistance, making it suitable for various fitness levels. This exercise helps improve posture, upper body strength, and muscular endurance.
Muscle focus
Step-by-step cues
- Attach the suspension straps to a secure anchor point above head height.
- Adjust the straps so that the handles are at waist height.
- Stand facing the anchor point and grab the handles with an overhand grip.
- Walk your feet forward until your body is at a desired angle, maintaining a straight line from head to heels.
- Engage your core and keep your body rigid.
- Pull your chest towards the handles by driving your elbows back and squeezing your shoulder blades together.
- Pause briefly at the top of the movement.
- Slowly extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your core is engaged throughout the movement to maintain a straight body line.
- Adjust the angle of your body to increase or decrease difficulty; a more horizontal position increases resistance.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
- Keep your wrists in a neutral position to avoid unnecessary strain.
- Control the descent to maximize muscle engagement and prevent injury.
- Breathe out as you pull yourself up and inhale as you lower yourself back down.
Dumbbell Seated Lateral Raise
The Dumbbell Seated Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It helps in building shoulder width and improving shoulder definition. This exercise is performed while seated, which minimizes the use of momentum and focuses on the deltoids.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand at your sides.
- Keep your back straight and engage your core for stability.
- With a slight bend in your elbows, raise the dumbbells out to the sides until they reach shoulder height.
- Pause briefly at the top of the movement, ensuring your elbows are slightly higher than your wrists.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the movement to reduce strain on the joints.
- Focus on lifting with your shoulders rather than using momentum or swinging the weights.
- Keep your palms facing down as you lift to better target the lateral deltoids.
- Exhale as you lift the weights and inhale as you lower them.
- Start with lighter weights to ensure proper form and gradually increase as you build strength.
- Avoid shrugging your shoulders during the lift; keep them relaxed.
Seated Barbell Twist
The Barbell Russian Twist is a core exercise that targets the oblique muscles, enhancing rotational strength and stability. This exercise involves holding a barbell with both hands and rotating the torso from side to side while maintaining a seated position with feet elevated off the ground.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat on the ground.
- Hold a barbell with both hands, keeping your arms slightly bent.
- Lean back slightly, engaging your core, and lift your feet off the ground.
- Rotate your torso to the right, bringing the barbell beside your hip.
- Return to the center and then rotate to the left.
- Continue alternating sides in a controlled manner.
Technical tips
- Keep your core engaged throughout the movement to protect your lower back.
- Maintain a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum; focus on using your obliques to drive the movement.
- Keep your shoulders relaxed and avoid hunching them up towards your ears.
- If you are new to this exercise, start with a lighter barbell or even a weight plate.
Gorilla Row
The Gorilla Row is a unilateral back exercise that targets the latissimus dorsi, rhomboids, and traps while also engaging the core. It is performed with dumbbells and involves a bent-over stance, mimicking the posture of a gorilla. This exercise helps in building strength and stability in the upper back and shoulders.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge at the hips to lower your torso until it is almost parallel to the floor.
- Keep your back straight and engage your core throughout the movement.
- Let your arms hang straight down from your shoulders with palms facing each other.
- Row one dumbbell towards your hip by bending your elbow and squeezing your shoulder blade towards your spine.
- Lower the dumbbell back to the starting position and repeat with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Maintain a neutral spine by keeping your head aligned with your spine.
- Engage your core to prevent lower back strain.
- Focus on pulling with your back muscles rather than using momentum.
- Keep your elbows close to your body during the row for maximum lat engagement.
- Control the weight throughout the movement, especially when lowering the dumbbell.
- Ensure even distribution of weight on both feet to maintain balance.
Band Upright Row
The Band Upright Row is an exercise targeting the shoulders and upper back, primarily engaging the deltoids, trapezius, and rhomboids. It is performed using a resistance band, which provides variable resistance throughout the movement, making it a versatile option for strength training.
Muscle focus
Step-by-step cues
- Stand on the center of a resistance band with feet shoulder-width apart.
- Hold the ends of the band with an overhand grip, arms extended downward in front of your thighs.
- Keep your back straight and core engaged throughout the exercise.
- Pull the band upwards by bending your elbows and raising your hands towards your chin.
- Ensure your elbows are higher than your wrists at the top of the movement.
- Pause briefly at the top, then slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine to prevent strain on your lower back.
- Focus on lifting with your shoulders and not your hands to maximize muscle engagement.
- Control the movement on both the upward and downward phases to increase effectiveness.
- Avoid using momentum; keep movements slow and controlled for better muscle activation.
- Ensure elbows lead the movement to properly engage the shoulder muscles.
- Adjust band tension by changing foot placement or using a different resistance level.
Band Standing Side Bend
The Band Standing Side Bend is an exercise targeting the oblique muscles, which are part of the core. It involves bending the torso to the side while maintaining tension with a resistance band, helping to improve core stability and strength.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a resistance band in both hands.
- Place one end of the band under your left foot and hold the other end with your right hand.
- Keep your left hand on your hip or let it hang naturally by your side.
- Engage your core and keep your back straight.
- Slowly bend your torso to the right, pulling against the resistance of the band.
- Pause briefly at the bottom of the movement, feeling the stretch in your left oblique.
- Return to the starting position by contracting your left oblique muscles.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Ensure that your movements are controlled and deliberate to maximize muscle engagement.
- Avoid leaning forward or backward; focus on a pure lateral bend.
- Keep your shoulders relaxed and avoid shrugging them during the exercise.
- Maintain a slight bend in your knees to reduce strain on your lower back.
- Focus on using your oblique muscles to initiate and control the movement.
- Exhale as you bend to the side and inhale as you return to the starting position.
Saturday
Easy Cardio
Choose low-impact cardio for 30-45 minutes.
Sunday
Full Rest
Rest and reduce prolonged sitting where practical.
Four-week progression
Nutrition guidance
- Start near maintenance calories and adjust slowly using training performance, hunger and body-weight trends.
- Target roughly 1.6-2.0 g of protein per kg of body weight per day across three to five meals.
- Use carbohydrates around training and include vegetables, fruit and healthy fats every day.
- Hydrate consistently and avoid treating one meal or one day as success or failure.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
